Amy Stephens Nutrition

Amy Stephens Nutrition Amy Stephens, RD is a dietitian specializing in sports nutrition. Amy Stephens is a licensed Diabetes Nutritionist with a Masters in Nutrition from NYU.

She is a lecturer for physicians at NYU/Bellevue with over 15 years of experience with both in-and out-patient services. She currently acts as a diabetes educator to the endocrinology physicians and works closely with her patients to create healthy lifestyle choices.

What an incredible honor to lead a conversation on one of my favorite topics: NYC Marathon nutrition. 🗽🏃‍♀️From fueling ...
08/14/2026

What an incredible honor to lead a conversation on one of my favorite topics: NYC Marathon nutrition. 🗽🏃‍♀️
From fueling in the weeks leading up to race day to carbs, hydration, race-day strategy and everything in between, there’s so much that goes into getting to the start line prepared to reach the finish line strong.
Grateful to share the stage with an incredible group of coaches and athletes and to help runners feel confident in their nutrition heading into the NYC Marathon.
Fuel to perform. Enjoy the process. 🗽💙

TCS New York City Marathon
New York Road Runners
Coach Steve | NYRR

If I could teach every female runner to focus on one thing, it would be:Performance starts with eating enough.One of the...
08/12/2026

If I could teach every female runner to focus on one thing, it would be:
Performance starts with eating enough.

One of the largest review articles on female athlete nutrition concludes that adequate energy intake is the foundation for performance, recovery, bone health, hormonal health, and long-term success.

Then, focus on:
🍝 Eating enough carbohydrates to fuel training
🥚 Including protein throughout the day
🩸 Monitoring your iron status
🦴 Supporting bone health with calcium and vitamin D
💊 Thinking about supplements only after your nutrition foundation is in place

The goal is to fuel in a way that helps you train harder, recover faster, stay healthy, and enjoy your sport.

Reference
Holtzman B, Ackerman KE. Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Medicine. 2021.

The recent parasite outbreak has understandably left many of us worried about whether a food is safe to eat. You don’t ...
08/03/2026

The recent parasite outbreak has understandably left many of us worried about whether a food is safe to eat.
You don’t have to panic or eliminate produce from your diet. Fruits and vegetables provide essential nutrients, fiber, and antioxidants that support overall health and athletic performance.
My intern, Ruby, and I put together a guide using the latest CDC recommendations to help you understand:

✅Which foods are considered safe to eat

❌Which foods to avoid if they’re part of the current recall or advisory

Foodborne illness outbreaks can be concerning, but they don’t mean healthy eating has to stop. Staying informed and following evidence-based guidance is the best way to continue to include fruits and vegetables safely.
Save this post for future reference and share it with someone who’s been wondering what they should (and shouldn’t) be eating right now.

Most athletes think, “I’ll just eat when I feel hungry.”This study tested that concept.Researchers found that waiting 3 ...
07/30/2026

Most athletes think, “I’ll just eat when I feel hungry.”
This study tested that concept.
Researchers found that waiting 3 hours to eat carbohydrates after a hard workout didn’t improve training adaptations or muscle glycogen and it did make athletes perform worse during another hard workout the next day, this happened even if they ate the same total amount of carbohydrates over 24 hours.

The takeaway 👉 If you have another practice, game, or workout within the next 24 hours, don’t put off refueling.
🍌Eat a snack or meal with carbohydrates and protein within about 30–60 minutes after training.
🥗Then continue eating balanced meals throughout the rest of the day.
Small habits after practice can make a big difference in how you feel at your next workout. 💥

Getting to the start of a workout feeling fueled and hydrated can be one of the biggest challenges, especially during th...
07/12/2026

Getting to the start of a workout feeling fueled and hydrated can be one of the biggest challenges, especially during the summer months when schedules are changing.

A little planning goes a long way. Use this guide to help you choose the right pre- and post-workout fuel. Starting your workout well-fueled can improve energy, performance, and recovery.

The best pre and post-workout nutrition is the one that fits your schedule and feels the best for your body.

Holiday weekends can throw off your fueling, hydration, and routine.If you’re planning to train while on vacation, don’t...
07/01/2026

Holiday weekends can throw off your fueling, hydration, and routine.
If you’re planning to train while on vacation, don’t wait until you’re thirsty, don’t skip breakfast, and don’t forget carbs + electrolytes in the heat.
A little planning can help you feel stronger, recover better, and avoid feeling completely exhausted after your run.
Save this before the weekend 🇺🇸🏃‍♀️

Eating healthy is actually more simple than you think. Use these recipes to create a balanced meal! A balanced meal incl...
06/19/2026

Eating healthy is actually more simple than you think. Use these recipes to create a balanced meal!

A balanced meal includes:
Carbohydrates for energy and performance
Protein to support muscle repair and growth
Healthy fats for satiety and hormone health
Color (fruits and vegetables) for vitamins, minerals, antioxidants, and fiber. When meals contain all four components, you’re more likely to:
✅ Stay full longer
✅ Have steady energy throughout the day
✅ Reduce cravings and overeating later
✅ Support muscle growth and recovery
✅ Meet your vitamin and mineral needs
✅ Perform better in workouts

Iron is essential for athletes, especially runners, because it helps the body carry oxygen. In order to perform your bes...
05/30/2026

Iron is essential for athletes, especially runners, because it helps the body carry oxygen. In order to perform your best, maximizing your iron capacity is essential!

Foods that have the most iron are red meats, fish, poultry, beans, and lentils. Pair with a Vitamin C rich food like oranges, orange juice or peppers to increase absorption.

Symptoms of low iron can be vague. Speak with your doctor if you think you have low iron.

Iron supplements are most effective when you’re eating enough food.

For more info, check out the articles on iron and ferritin. Link in bio 🔗.

🧂Electrolytes are easy to overlook, but they play a major role in performance. If it’s getting hot and your training is ...
05/18/2026

🧂Electrolytes are easy to overlook, but they play a major role in performance. If it’s getting hot and your training is ramping up, this is your reminder:

➡️Not everyone hydrates the same.

➡️If you’re cramping, feeling foggy, or covered in salt after workouts, you’re likely a salty sweater and need to adjust.

Better hydration = better performance and recovery.

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